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Repeated Bout Effect: If Nothing Changes, Nothing Is Going to Change

Doing the same thing

... over and over again, even if it worked for a long time, will eventually lead to a plateau. 

If nothing changes, nothing is going to change.

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Repeated Bout Effect: If Nothing Changes, Nothing Is Going to Change

Repeated Bout Effect: If Nothing Changes, Nothing Is Going to Change

https://jamesclear.com/repeated-bout-effect

jamesclear.com

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Key Ideas

The Repeated Bout Effect

The more you repeat a behavior, the less it impacts you because you become accustomed to it.

Examples Of The Repeated Bout Effect

  • When you haven't done much strength training, doing 30 pushups will make you stronger. But after a few months, an extra of 30 pushups isn't really building new muscle.
  • When you drink coffee for the first time, you notice an immediate caffeine spike. But after years of consumption, one cup of coffee seems to make less of a difference.

3 Lessons On Improvement

  • Doing a light amount of work is a great way to reduce the pain of difficult sessions.
  • The amount of work that you need to do to reach your maximum level of output is higher than what you are doing now.
  • Deliberate practice is critical to long-term success. Doing the same type of work over and over again is a strange form of laziness.

Marshall Goldsmith

Marshall Goldsmith

“What got you here won’t get you there.”

Doing the same thing

... over and over again, even if it worked for a long time, will eventually lead to a plateau. 

If nothing changes, nothing is going to change.

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Why HIIT gained popularity
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... and building better habits is your identity.

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Identity-Based Habits

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Changing your beliefs about yourself
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15 minutes a day for making changes
15 minutes a day for making changes

Devote at least 15 minutes a day to your change.

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Fork over the truth

Behavior modification teaches us that we repeat behaviors that make us feel good. What’s your payoff for not changing? 

Until the goal becomes larger than the payoff, you’re always going to choose feeling good over feeling uncomfortable.

Set realistic goals

Start with one behavior at a time.

Instead of concentrating on losing 20 pounds in 20 days, for example, make a goal to simply begin by eating five fruits and vegetables a day.  

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